Tuesday, April 24 2018

Posted by Mandee on April 23, 2018   |   17 Comments




Pull-Up/Muscle-Up & HSPU Training   EMOM x 14 min

Odd Min = 1-10 reps (based on ability)

Ring Muscle-Ups, Bar Muscle-Ups, Chest to Bar Pull-ups, Pull-ups, Weighted, Strict , Chin-up etc
Even Min = 1-10 reps (based on ability)

Handstand Push-Up, Strict HSPU,Parallette HSPU, Free-Standing or Handstand Walks, Scaled any fashion to work HSPU

i.e. 1-2 wall walks, to ab-mats, box etc

WOD #1 5min AMRAP
4 Hang Power Clean & Jerks   135/95   RX+ 165/115   MRX 115/75
4 Over Bar Burpees
4 Bar or Ring Muscle-Ups   MRX 4 C2B

Rest 3min

WOD #2 For Time:

25 Chest to Bar Pull-Ups   MRX Pull-Ups

20 Over Bar Burpees
15 Hang Power Cleans
10 Jerks

17 responses to “Tuesday, April 24 2018”

  1. Michael Little says:

    “I ❤️ this wod”


  2. Nathaniel says:

    My man Mac P. is focused and determined as ever. He’s been putting in work since his first day and that Front Rack position shows it. Keep the grind alive dude!

  3. Mandee says:

    Mac P is one stellar guy who always gives it his all! He has been working hard and pushing his limits since day one, and his continual gains are evidence of his work ethic. Way to be, Mac! 😄

  4. BP says:

    Odd: 2 linked RMU
    Even: 2×5 strict HSPU / 2×5 Kipping / 3×3 4” deficit HSPU

    4+1 RX
    4:36 RX BMU

  5. BP says:

    *BMU on first not second

  6. Kathy says:

    Looking good Mac!

  7. Justin says:

    2 ring mu/5 strict hspu
    4+6/4:12 rx+ bar mu

  8. CJ VK says:

    A1. Worked butterfly C2B stuff
    A2. HS walk over 45# plates
    B1. 2+9 Rx w/ RMU
    B2. 5:38 Rx

  9. Regina says:

    Thanks for the help and coaching today, Mandee and Dustin!

  10. DUKE says:

    Even-3 linked 💍 mu
    Odd-5 strict hspu
    Wod was scaled

  11. Nathaniel says:

    AM Open Gym – Today’s WOD :

    A. Worked on strict and kipping HSPUs

    Worked on ring and bar muscle ups

    B1. 4 + 1 rx + w/ ring MUs ( Bar Facing Burpees )

    B2. 4:38 rx + ( Bar Facing Burpees )

  12. Tiffany says:

    A. 2-3 linked ring muscle ups/ 5 strict HSPU

    B1. 2 + 9 Rx+ w/ ring MUs (bar facing burpees)

    B2. 6:30 Rx+ (bar facing burpees)

  13. Bradley says:

    AM Open Gym:

    Mac P is always giving it his all! Keep showing out stud.

    A1. Worked Ring MUs with 20# vest
    A2. Worked 4” deficit strict and kipping HSPUs

    B. 4+4 Rx+ with Bar MUs and bar facing Burpees

    C. 5:11 Rx+ With bar facing Burpees

  14. Michael Little says:

    4+1 / 4:12 Rx+

  15. Jamie Cherrypicker says:

    3 scaled/8:12 scaled to pullups and step overs